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Carbohydrates are the major source of energy for people throughout the world. They are the primary ingredient of staple foods such as pasta, rice, beans and bread. The recommended range of carbohydrates is 45 to 65 % of total calories. The carbohydrate family consists of three types of chemical substances: Simple sugars Complex carbohydrates (“starch”) Total fiber Simple sugars are so named because they are just that “simple”. They are small molecules that require little or no digestion before they can be used by the body. High fructose corn syrup – a liquid sweetener used in many soft drinks, fruit drinks, breakfast cereals and other products is also considered a simple sugar. Click here for a visual on how much sugar various products contain. The body breaks down these simple sugars into glucose and fructose to use has an energy source. When it has more than it needs it converts the excess to fat. Simple sugars are the most common food additive. The average American consumes an astounding 2-3 pounds of sugar each week, which is not surprising considering that highly refined sugars in the forms of sucrose (table sugar), dextrose (corn sugar), and high-fructose corn syrup are being processed into so many foods such as bread, breakfast cereal, mayonnaise, peanut butter, ketchup, spaghetti sauce, and a plethora of microwave meals. Combined with naturally occurring simple sugars in fruits and some vegetables, total sugar consumption in the United States averages 23% of total calories and figures will be very similar for Canandian. That’s a lot of sugar and far more than the 10% of calories or less that is recommended. What’s so bad about sugar? Simple sugars are among the few foods that provide only calories and in addition many foods high in sugar are also high in fat. i.e. cakes, pastry, chocolate bars, ice cream etc. There is a high likelihood that that diets high in sugar will provide insufficient amounts of vitamins and minerals along with an increased sugar intake. High levels of consumption of sucrose and fructose are related to increased blood levels of triglycerides. The "glycemic index" is a measure of how a given food affects blood-glucose levels, with each food being assigned a numbered rating. The lower the rating, the slower the absorption and digestion process, which provides a more gradual, healthier infusion of sugars into the bloodstream. On the other hand, a high rating means that blood-glucose levels are increased quickly, which stimulates the pancreas to secrete insulin to drop blood-sugar levels. These rapid fluctuations of blood-sugar levels are not healthy because of the stress they place on the body. Simple sugars have a high glycemic index. Click here for more information on the gylcemic index An influx of sugar into the bloodstream upsets the body's blood-sugar balance, triggering the release of insulin, which the body uses to keep blood-sugar at a constant and safe level. Insulin also promotes the storage of fat, so that when you eat sweets high in sugar, you're making way for rapid weight gain and elevated triglyceride levels both of which have been linked to cardiovascular disease. Complex carbohydrates tend to be absorbed more slowly, lessening the impact on blood-sugar levels.